Equipment Needed: Dumbbells
Level: Advanced-Extreme
Calories Burned: 956
Weights Used: 20lbs [9kg]

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Alt Squat Tap Sprints
03 - Side Lunge Taps
04 - Step-Up Swing Kicks
05 - Alt Hinge Side Reach

Workout:
01 - Side Drop Shuffle L
02 - ISO Snatch Tri Extensions L
03 - Jack Squat Drop Hops
04 - Side Drop Shuffle R
05 - ISO Snatch Tri Extensions R
06 - F2B Frog Curl Wood Chops
07 - RDL Halo Core Twists
08 - DB Relay Switches
09 - In & Out Mechanic Squats L
10 - S2S Core Drive Push Press L
11 - Pendulum Ab Swings L
12 - In & Out Mechanic Squats R
13 - S2S Core Drive Push Press R
14 - Pendulum Ab Swings R
15 - ISO RDL Power Drive Press L
16 - S2S Heel Click Squat Hops
17 - ISO RDL Power Drive Press R
18 - L2R OH U-Swing Ab Drives
19 - Low Skater Shift Snatch L
20 - Standing Seatbelt Swings L
21 - Alt Cossack Switch Drives
22 - Low Skater Shift Snatch R
23 - Standing Seatbelt Swings R
24 - S2S Front Pass Press
25 - Halo Slam Hops
26 - RDL High Pull Lat Snatch
27 - Low Halo Squats
28 - S2S Switch Pick Hustle Drops
29 - Alt Gorilla Rows
30 - 180 DB Press Jacks
31 - Archer Drop Lunges L
32 - Landmine Press L
33 - Power Pass Squat Press
34 - Archer Drop Lunges R
35 - Landmine Press R
36 - ISO Hustle Row Hops L
37 - ISO Row Flys L
38 - L2R Switch Drop Lunges
39 - ISO Hustle Row Hops R
40 - ISO Row Flys R
41 - Alt Slam Butt Kicks
42 - RDL Staggered Squats L
43 - L2R Rev Chop Lunges
44 - RDL Staggered Squats R
45 - DB 3-Way Agility Steps
46 - S2S Squat Walk Power Press
47 - DB Skaters
48 - Alt Dbl Curtsy Curls
49 - Power Twist Turn Press L
50 - ISO Wall RDLs L
51 - Standing Cross Cleans
52 - Power Twist Turn Press R
53 - ISO Wall RDLs R
54 - Bent Switch Twist Row Press
55 - F2B Pedal Twist Taps

Cool-Down:
01 - Hinge Core Twist Reaches
02 - Alt Shoulder Stretch
03 - Windmill Sweeps
04 - Alt OH Side Stretch
05 - Sweeping Cossack Stretch
06 - Wall Calves Stretch
07 - Flamingo L
08 - Flamingo R

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.